40代からの脱運動不足に効く、6つの基本トレーニングとは?

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友だち追加

40代からのカラダメンテ術
自宅でできる!脱運動不足に効く基本トレーニング6

自宅でできる!脱運動不足に効く基本トレーニング6

在宅ワークの合間に、テレビを見ながらなど、手軽にかつカラダの大きな筋肉を鍛えることができる基本トレーニングをご紹介。まずはこの6種をコツコツ続けてみよう。



Training1
【ハンズアップスクワット】

 

体幹を意識して、全身の筋肉を目覚めさせる

シンプルな動作ながら、足腰の大きな筋肉群をはじめ体幹や背筋など多くの部位を刺激できる。①両足を前後に大きめに開き、胸の前で両腕を組む。②両手の平を天井に向けるように腕を伸ばす。③背筋を伸ばし、ゆっくり腰を曲げ、後ろ足の膝が床ぎりぎりにつくまで重心を下げる。その後、ゆっくり元の位置へ。①~③の屈伸運動を連続して行う。左右の脚を入れ換え、各10回1セット、1日2セット実施が目標。


Training2
【アブアイソメトリック&サイドブリッジ】

 

腹直筋&腹斜筋を鍛えておなか周りをすっきり

①四つん這いの状態から、床に両肘をついて、両膝を伸ばす。②頭からかかとまで一直線に。そのポーズのまま30秒間静止。呼吸は自然に続ける。③床に対して横向きになり、肘と足で体を支える。このままの状態で20~30秒静止。体の向きを変えて、反対側も同様に。①②のアブアイソメトリックでは途中でお尻の位置が下がらないように注意。③のサイドブリッジでは身体がふらつかないようにする。2動作を毎日2セットが目安。


Training3
【ヒップリフト】

 

大臀筋を鍛えて下半身をシェイプアップ

①かかとが膝の下に来るように両膝を立てる。②お腹から引き上げるようにお尻を持ち上げる。③そのまま片脚をまっすぐ伸ばす。ひと呼吸静止してからゆっくりと上げた足とお尻を床に戻す。全身の姿勢、指先からつま先までしっかりと意識しながら、できるだけ大きく、かつ動作にメリハリをつけながら行う。勢いは使わずにじっくりと動作させることがポイント。左右交互に連続10回繰り返し、1日2セットが目安。

今日は何する?何着る?

365DAYS今日のVゾーン

2021

Dec. VOL.328

12

[DIGITAL Edition]

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